I am doing a personal exercise programme in order to help improve my cardio vascular fitness and performance in football matches.

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Introduction

Personal Exercise Programme I am doing a personal exercise programme in order to help improve my cardio vascular fitness and performance in football matches. Cardio vascular fitness is the ability to perform a certain activity at a desired performance level while the heart and lungs are working. Improving my cardio vascular fitness will also help me to maximise my performance levels towards the end of a football match after fatigue has set it, which is what I am aiming to do. I will use a 6-week training programme to improve my cardio vascular fitness. The programme will consist of different aspects of training which help improve my cardio vascular fitness levels. This programme will help me to improve in my sport (football), as I will be able to perform to the best of my ability all the way throughout the game even when fatigue has set in and I start to get tired. I am hoping that I will now be able to do as much running at the end of the game than I could at the start of the game, after taking part in the personal exercise programme. ...read more.

Middle

I found the multi stage fitness test the harder of the two tests as you have to use pace, muscular endurance and cardio vascular fitness more than you do in the 12 minute run in order to gain a high score. The graph of my 12 minute cooper run test shows that my resting heart rate was 84 and it took 6 minutes after the test for my heart rate to return to its resting heart rate. My heart rate went from 84 bpm to 156 bpm to 138 bpm to 127 bpm to 110 bpm to 92 bpm and then back to its resting heart rate at 84 bpm. The graph of my multi stage fitness test shows that my resting heart rate was 86 bpm and it took 7 minutes after the test for it to return to its resting heart rate. My heart rate went from 86 bpm to 162 bpm to 149 bpm to 136 bpm to 120 bpm to 103 bpm t0 87 bpm then back to its resting heart rate at 86 bpm. ...read more.

Conclusion

To warm down started again with slow jogs across the pitch and stretched my muscles to get rid of lactic acid, I did this process for 15 minutes and then ended the cool down with some ball skills and a further 5 minutes of jogging. The results at the end of my 6-week personal exercise programme show a large improvement in the levels of cardio vascular fitness. In my first cooper 12 minute run it took my heart rate 6 minutes to return to its resting heart rate while in my final cooper 12 minute run it only took my heart rate 4 minutes to return to its resting heart rate. In my first multi stage fitness test it took my heart rate 7 minutes to return to its resting heart rate where as in my final multi stage fitness test it took my heart rate just 3 minutes to return to its resting heart rate. These results show a clear improvement in my levels of cardio vascular fitness from the start of the programme to the end of the programme. I am pleased wit my overall performance during the personal exercise programme and hope that it will continue to help me in my sport. ...read more.

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